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Hi CoCure users, My name is Mohammed Elsayeh – Certified Calisthenics Coach, Fitness Trainer & Nutrition Expert from Egypt!
Have got questions about
Muscle Building , Fat Loss , Calisthenics, How to eat right for your Fitness, Strength goals, Any other Fitness Question in mind?
I’m here to help you build the body you want — whether you’re just starting out, hitting a plateau, or aiming for advanced calisthenics skills.
Drop your questions here, following below steps. I’ll respond with expert advice tailored to your lifestyle and fitness level:
1. Register / Login
2. Subscribe the the Community Pressing button below OR Go to My Communities on the top -> Manage Community -> Body Fitness
3. Press “Post Feedback” button to write your query.
+91 92208 33901
Info@cocure.co.in
This is such a helpful initiative! It’s great to have a space where we can ask personalized questions about fitness and nutrition
Hey Sagar! 👋
I’m really glad you’re here. I’m all about fitness and nutrition, and I’m here to support you on your journey. Ask me anything — let’s grow together 💪
How do i register for this?
Please follow below steps:
1. Register / Login (If you are not registered already)
2.Go to My Communities on the top -> Manage Community -> Body Fitness
3. Press “Post Feedback” button to write your query.
Hello, I started gym 3-4 months ago. I don’t do heave weights. While I get enerzized after the Gym but I feel tired rest of the day. Is it because of diet?
I reduced carb intake as I want flat tummy but I take milk, chicken etc 2-4 times a week. Please suggest the reason for tiredness and solution also?
Hey Kailash! Thanks for your question — I’m really glad you asked.
Feeling tired after the gym — especially for the whole day — can be caused by a few things. Let’s look at the most common reasons:
✅ Possible Reasons for Your Fatigue:
• Low carb intake
Carbs are your body’s main energy source. Cutting them too much can leave you feeling drained. Low-carb doesn’t always mean flat stomach.
• Not enough protein
Eating chicken or drinking milk just 2–4 times a week might not be enough to support your recovery and energy needs.
• No post-workout meal
After training, your body needs fuel. A mix of carbs and protein helps your muscles recover and restores energy.
• Not drinking enough water
Even mild dehydration can lead to tiredness. Aim for 2–3 liters of water per day.
• Lack of sleep
Your body needs 7–9 hours of good-quality sleep to recover properly. Poor sleep = poor energy.
• Overtraining or no rest days
Training too often without enough rest can cause ongoing fatigue and reduce performance.
• Vitamin or mineral deficiencies
Low levels of iron, magnesium, or vitamin D can also lead to constant tiredness.
• Mental stress
Stress drains energy and affects both your mind and body.
• Health conditions
If this continues, it’s always smart to consult with a doctor just to be safe.
🔁 What You Can Do Now:
• Add healthy carbs like oats, rice, or fruits
• Eat protein consistently every day
• Stay hydrated and get proper sleep
• Take regular rest days and track how your body feels
Lastly — the best way to feel better and reach your goals is to follow a custom plan that fits your lifestyle and body needs.
If you’d like a personalized plan made just for you, feel free to reach out to me here:
👉 https://www.fiverr.com/s/991RxWA
For a house wife, always busy with household work and family care whole day, what do you suggest so energy and activeness is not lost?
Hi! Thanks for your thoughtful question 👋
Being a housewife is a full-time job — managing the home and caring for family takes a lot of energy. Here are a few tips to help you stay active and energized:
✅ Tips for More Energy:
• Balanced Meals
Make sure to eat a mix of carbs, protein, and healthy fats. Small, balanced meals every 3–4 hours can help maintain energy.
• Hydration
Drink at least 6–8 glasses of water a day to stay hydrated.
• Movement
Even 10–15 minutes of light activity like stretching or walking can boost your energy.
• Take Breaks
Short breaks to rest your mind and body can make a huge difference in your energy levels.
• Quality Sleep
Aim for at least 7 hours of good sleep every night to help recharge.
• Self-Care
Make sure to take a few moments for yourself every day to avoid burnout.
✨ Bonus Tip:
If you’re still feeling tired despite these changes, it might help to check for any nutrient deficiencies by speaking to a doctor.
You’re already doing an amazing job! With these small changes, you can feel even better 💪
And if you ever want a personalized wellness or fitness plan tailored to your lifestyle, feel free to connect with me here:
👉 https://www.fiverr.com/s/991RxWA
Hi Mohamed, one question I believe is in everyone’s mind – how to build strength yet stay slim. Can you pls share your own experience in detail for CoCure users?
Hi! Great question, and one I get asked often. Building strength while staying slim is totally achievable, but it requires the right balance of training, nutrition, and recovery. Here’s a breakdown of my approach and experience:
1. Training Approach – Strength Without Bulk:
• Focus on Compound Movements
To build strength while staying slim, I focus on compound exercises like squats, deadlifts, bench presses, and pull-ups. These movements work multiple muscle groups at once, helping me gain strength without adding unnecessary bulk.
• Incorporate Calisthenics
I mix in calisthenics (bodyweight exercises) like push-ups, dips, and bodyweight squats. These exercises are great for building functional strength and muscle endurance while keeping the body lean.
• Higher Rep Ranges (for Strength Endurance)
While traditional strength training uses low reps with heavy weights, I also include moderate rep ranges (8-12) to develop strength endurance. This helps in building muscle without the heavy bulk. It’s important to challenge the muscles with enough weight but avoid going excessively heavy, which could lead to mass gain.
• Active Rest and Cardio
To stay lean, I add some light cardio (like walking or cycling) a few times a week. This helps burn fat and improves overall endurance. I also try to keep my rest periods between sets active – instead of resting completely, I’ll walk around or do light mobility exercises.
2. Nutrition – Fueling Strength While Staying Lean:
• Caloric Surplus vs. Deficit
When aiming for strength without gaining too much mass, I maintain a slight caloric surplus — just enough to fuel my workouts and recovery, but not too much that I end up gaining excess fat.
• Macronutrient Balance
I make sure to have a balanced diet with enough protein (aiming for around 1.6-2g of protein per kg of body weight), healthy fats (avocado, nuts, olive oil), and complex carbs (sweet potatoes, quinoa, oats). Protein is key for strength, but not overdoing the carbs is essential to avoid weight gain.
• Meal Timing
I focus on consuming protein-rich meals throughout the day to support muscle repair, especially post-workout. I also ensure I’m having healthy carbs around my workouts to fuel performance and recovery.
3. Recovery – Vital for Lean Strength:
• Sleep
Getting at least 7-8 hours of sleep per night is essential for muscle recovery and hormonal balance. Poor sleep can lead to fatigue, reduced strength, and difficulty staying lean.
• Active Recovery
I prioritize mobility and stretching routines on my off days. Active recovery helps in preventing stiffness and enhances overall muscle performance without adding unnecessary strain.
My Personal Experience:
When I first started focusing on strength while staying lean, I had to experiment a lot with balancing workouts, diet, and recovery. I learned that simply lifting heavy wasn’t enough. I had to combine strength training with the right diet and cardio to prevent unwanted fat gain. Over time, I found that consistency in training and diet, along with proper rest, gave me the best results — improved strength, a toned physique, and staying lean.
Key Takeaways:
• Focus on compound movements and incorporate bodyweight exercises.
• Eat a balanced diet with a slight caloric surplus for strength gains, but don’t overdo carbs.
• Get enough sleep and prioritize recovery.
• Add cardio and active rest for fat burning and muscle endurance.
So, if you’re looking to build strength and stay slim, it’s all about finding that balance. And remember, everyone’s body responds differently — what works for one person might not work exactly the same for another, but with consistency and the right approach, you’ll definitely see results. Keep going and don’t rush the process! 💪
Hi.. recently i diagnosed with cervical .. there is flow of pain from my neck to my left hand.. can you please suggest me some exercises or any cure for the same..
Hi! Thanks for reaching out, and I’m really sorry to hear about your diagnosis. Cervical issues can be quite challenging, especially with pain radiating down your arm. It’s important to approach this with care to avoid making things worse — but the good news is that with the right guidance, you can find relief and build stability.
Here’s what I recommend:
1. Gentle Stretching & Mobility Exercises
Neck Tilts: Slowly tilt your head forward and backward, holding each stretch for 15–20 seconds. Do this 2–3 times a day.
Neck Rotations: Turn your head slowly to the left and right, holding for 10–15 seconds.
Shoulder Rolls: Roll your shoulders forward and backward in a slow, circular motion to ease tension.
2. Strengthening Exercises
Chin Tucks: Sit or stand with a neutral spine. Gently tuck your chin in (like making a double chin), hold for 5 seconds, and repeat 10–15 times.
Scapular Retraction: Sit upright, squeeze your shoulder blades together (like pinching a pencil between them), hold for 5–10 seconds, and repeat 10–15 times.
3. Posture Correction
Keep your shoulders back and your head aligned with your spine.
Make sure your desk or screen is at eye level to prevent constant strain.
4. Heat/Cold Therapy
Heat: Use a warm compress or heating pad on your neck to ease stiffness.
Cold: If there’s swelling or sharp pain, a cold compress can help reduce inflammation.
5. Professional Help
A physical therapist or spine specialist can give you personalized care and adjust your program based on your condition. They may include manual therapy, traction, or other clinical modalities.
6. Avoid Overloading
Avoid heavy lifting or any exercise that causes pain or strain in the neck. Gradual progression is key—and only under professional supervision.
⚠️ Important: Always listen to your body. If any movement causes pain, stop immediately and consult your doctor or therapist.
If you’re interested in a customized training or recovery plan tailored specifically to your condition, I’d be happy to help guide you safely through it.
👉 https://www.fiverr.com/s/991RxWA
Wishing you strength, relief, and a smooth path to recovery! 💪
Hi, I am 39 , I can’t make single pull up, not more than 5 push-ups. Can I build strength at this age?
Hi! First of all, thanks for reaching out with such an important question! I want to reassure you that age is never a barrier to building strength. In fact, I know plenty of people who’ve started later in life and have reached incredible levels of strength and fitness. It’s all about consistency and the right approach!
At 39, you absolutely can build strength. The key is starting where you are, progressing gradually, and staying consistent. Your current limitations, like not being able to do a pull-up or only managing a few push-ups, are just stepping stones toward improvement.
Here’s what I recommend:
1. Start with Bodyweight Exercises
Begin with exercises that help build a solid foundation of strength, such as:
Push-ups: If you can’t do full push-ups yet, start with knee push-ups or incline push-ups (with hands on a bench or elevated surface). Gradually work your way up.
Negative Pull-ups: Jump up to the top position of a pull-up, and slowly lower yourself down. This helps you build the strength required for a full pull-up.
Planks, Squats, and Lunges: These exercises will help build overall body strength, improve your core, and prepare your body for more challenging movements.
2. Progressive Overload
Strength-building comes from progressively increasing the difficulty of your workouts. As you get stronger, add more reps, sets, or difficulty to your exercises.
3. Work on Mobility and Recovery
Stretching and mobility are key to performing exercises safely. Also, make sure you’re getting good rest, sleep, and nutrition to support recovery and muscle growth.
4. Focus on Consistency
Even small efforts daily lead to big results over time. Just keep showing up!
5. Mindset
This journey won’t just change your body—it will transform your mindset and confidence. The discipline, effort, and results will have a positive impact in every part of your life.
Remember: It’s not about being perfect. It’s about getting started and improving gradually. And the best part? It’s never too late. You’ve got this 💪
That said, having a professional by your side can make all the difference. If you ever want a personalized plan and guidance tailored specifically for you, I’d be happy to help.
👉 https://www.fiverr.com/s/991RxWA
Let’s build strength together!
Hi, I have busy routine. Pls give me 3-4 exercises that I can perform in 15 mins, either in morning or evening, to build decent strength.
Hi! Thanks for your question. Since you have a busy routine, it’s important to focus on compound exercises that can build strength in a short time. Here are 4 exercises that you can perform in just 15 minutes, either in the morning or evening:
1. Squats – Lower Body Strength
Target: Builds strength in the legs, glutes, and lower body.
How to Perform: Stand with your feet shoulder-width apart, squat down as if sitting in a chair, then return to standing.
Reps: 3 sets × 15–20 reps.
Tip: Keep your back straight while lowering down, and make sure your knees don’t go beyond your toes.
2. Push-ups – Upper Body Strength
Target: Strengthens the chest, shoulders, and triceps.
How to Perform: Lie on your stomach, place your hands under your shoulders, then push your body up until your arms are straight, then lower down slowly.
Reps: 3 sets × 8–12 reps.
Tip: If regular push-ups are too challenging, you can start with knee push-ups or incline push-ups.
3. Planks – Core Strength
Target: Strengthens the abs, lower back, and shoulders.
How to Perform: Lie on your stomach, then lift your body up onto your forearms and toes, keeping your body in a straight line.
Duration: 3 sets × 30–60 seconds.
Tip: Keep your body straight and avoid letting your hips drop during the exercise.
4. Lunges – Leg and Glute Strength
Target: Strengthens the legs, glutes, and improves balance.
How to Perform: Stand tall, step one leg forward, lower your hips until both knees are at 90-degree angles, then return to standing.
Reps: 3 sets × 10–12 reps per leg.
Tip: Keep your front knee aligned with your toes and don’t let it go past your foot.
Tip:
Perform these exercises in a circuit format, doing each exercise one after the other without resting in between. After completing the round, take a short rest (30–60 seconds) and repeat. This will enhance the effectiveness of the workout and help you build strength in a short time.
Consistency is key – make sure to dedicate these 15 minutes daily or every other day, and you’ll start to notice improvement in strength over time. 💪
If you ever need a personalized plan tailored to your goals and schedule, feel free to reach out to me here: ( https://www.fiverr.com/s/991RxWA )
Hi, I am 65 yrs old. I have problem in my knees. I cannot walk too long. Is there any mild exercise to build knees strength at this age?
Hi! First of all, I completely understand your concern, and it’s great that you’re looking to stay active and maintain knee health. At 65, it’s important to approach exercise with care, especially if you have knee issues, but the good news is that it’s definitely possible to build strength without putting excess strain on your knees.
Here are a few mild exercises that can help you strengthen the muscles around your knees while avoiding unnecessary pressure:
Seated Leg Extensions:
Sit in a chair with your back straight. Slowly extend one leg out in front of you until it’s parallel to the floor. Hold for 5-10 seconds, then lower it back down. Repeat 10-12 times for each leg. This helps to strengthen the quadriceps, which support the knee joint.
Chair Squats:
Stand with your feet shoulder-width apart and lower yourself into a squat position, as if you’re about to sit down, but stop just short of sitting. Hold for 2-3 seconds, then return to standing. This is a great way to activate the muscles around your knees without too much strain.
Calf Raises:
Stand behind a chair, holding onto it for support. Slowly raise up onto your toes, then lower back down. Repeat for 10-15 reps. This exercise helps strengthen the lower leg muscles, which also assist in stabilizing your knees.
Side Leg Raises:
Lie on your side with your legs straight. Lift the top leg upward, keeping it straight, and hold for a few seconds before lowering it back down. Do 10-15 reps per leg. This targets the hip muscles that help support your knee joints.
Additionally, low-impact cardio exercises like swimming, cycling, or walking on a treadmill with an incline can be beneficial for maintaining overall leg strength without too much stress on your knees.
That said, I highly recommend consulting with a physical therapist or a specialized trainer who can design a personalized workout plan tailored to your needs and condition. A well-rounded program that includes strength training, flexibility exercises, and recovery will help you build knee strength while avoiding injury.
If you need help finding a professional or would like more guidance, feel free to reach out. I’m happy to assist! You can also contact me for a personalized training plan through this link ( https://www.fiverr.com/s/WEm8P5d ) .
Take care, and keep going strong! 💪